Sep
28

Herbal Medicine Price Increase

Due to changes in the wholesale cost of herbs over the past 2 years, we have been forced to review our herbal medicine pricing structure.

The Covid-19 pandemic has had an impact on the costs of freight and raw materials, which has caused significant increases to the wholesale price of herbal medicines over the past 12 months.

While we have done our best to absorb the costs, we can no longer afford to do so. In order to be as fair as possible, from Saturday, 1st October 2022, we will be calculating the cost of each bottle of herbal medicine, based on the cost of the individual herbs used in the formula. 

This means for some herbal formulas, the price will increase and for others, it will slightly decrease.  

Rest assured, we will do our best to find economical solutions for you while continuing to use the best quality herbs from reputable suppliers. 

Thank you for your understanding – we have always done our best to keep the cost of herbal medicines down and we have not increased our prices in the last 8 years. At Bondi Health & Wellness, our priority is to make sure we provide quality service, at a fair price.

If you have any questions, please get in touch! The Bondi Health & Wellness team are here to support you. 

Apr
06

Tania’s tips to boost your immunity

The onset of winter almost always sees an increase of those pesky colds and flus. We’ve spent our last two winters more or less in COVID lockdowns, where social isolation has kept the typical viruses at bay. This winter, however, we’re back to living our normal lives. There’s never a convenient time to get sick. Fortunately, our lead Naturopath Tania Flack has you covered with herbal and nutritional medicine.

Green Medicine

Herbs have been used throughout history to modulate and support the immune system and were once all we had to treat infection. The effect of herbs on the immune system has been the subject of intense scientific scrutiny: many have immune-modulating effects. However there are three absolute standouts.

Echinacea acts as an immunomodulator, which means it will stimulate a strong immune system and support one that is weakened. It can be used at any stage of infection, but best results are achieved when taken at the first sign of symptoms.

Olive leaf is naturally rich in antioxidants and has antimicrobial and anti-inflammatory properties. Stephen Eddey, principal of Health Schools Australia, has reviewed the research and reports that olive leaf extract has a powerful twofold action against viral infection. “Firstly, it appears to stimulate phagocytosis (the process in which immune system cells engulf and destroy invading organisms), and secondly it interferes with the ability of bacteria and viruses to replicate and cause infection”. 

Andrographis is renowned for its ability to help fight infection and reduce fever. It also acts as a stimulant to the immune system and has mild anti-viral and anti-inflammatory properties. Its efficacy in the treatment of viral upper respiratory tract infections has been demonstrated in several clinical trials, reducing both the severity of symptoms and duration of infection. 

The Defensive Diet

Your nutritional requirements skyrocket during an infection. Several key nutrients are particularly important to support speedy recovery and build immune resilience.

Vitamin A improves white blood cell function to help fight off infection, and is vital for healthy mucous membranes. It is found in cod liver oil and eggs or it can be manufactured in the body from beta carotene, which is found in orange and yellow coloured vegetables, such as carrots, red capsicums, pumpkin, and sweet potato. 

Vitamin C is perhaps the best known of all nutritional remedies for colds and flu. It is essential for the formation of collagen, tissue strength, and to promote healing. It also acts as a powerful antioxidant. Infection and inflammation rapidly decrease vitamin C stores in the body. Continually replenishing vitamin C helps to overcome infection and ensure a speedy recovery. Good sources of vitamin C include citrus fruit, red and green capsicums, broccoli, Brussels sprouts, kiwi fruit, and strawberries.

Vitamin D helps strengthen the immune system as well as our bones. Regular exposure to sunlight will boost production of vitamin D and you can also increase your levels by eating oily fish, such as herring, salmon, tuna, and sardines.

Zinc is one of the most important minerals to support a healthy immune system. Unfortunately, zinc deficiency is common in Australia. It’s linked to lowered immunity, increased susceptibility to repeated infections, and poor wound healing. Eating more zinc-rich foods can help support immune function; these include oysters, shellfish, red meat, eggs, and liver.

If you tend to get knocked around by colds and flu over winter and you’d like additional support, get in touch with our clinic staff to book an appointment with one of our Naturopaths.

Mar
31

Recipe: Roasted butternut pumpkin with warm Middle Eastern salad

This is a delicious super easy recipe for the whole family to enjoy. The sprinkle of goat’s fetta to garnish is optional and this can easily become a plant-based favorite by leaving this out. It combines, lentils brown rice, nuts and seeds to provide a healthy protein hit. Pomegranate seeds are rich in antioxidants, great for the gut and provide a nice burst of flavor.

Salad

  • ½ bunch basil, chopped
  • ½ bunch continental parsley, chopped
  • 1 400g tin lentils, rinsed and drained
  • 1 cup of brown rice, cooked and set aside to cool
  • ½ a cup of pepitas, chopped
  • ½ cup sunflower seeds
  • ½ cup tamari almonds, chopped
  • Small red onion finely diced
  • Seeds of 1 large (or two small) pomegranates
  • Small amount of goat’s fetta to garnish

Pumpkin

  • 2 small butternut pumpkins, cut in half lengthways
  • 1 teaspoon of ground coriander seeds
  • 1 teaspoon of pumpkin
  • 1 tablespoon of pure maple syrup
  • Olive oil spray
  • Salt and pepper to season

Dressing

  • 4 tablespoons of virgin cold pressed olive oil
  • 2 tablespoons red wine vinegar
  • 1 tablespoon of pomegranate syrup (or use any juice left over from the removal of the pomegranate seeds)
  • Salt and pepper

Method

Preheat oven to 160 degrees in a fan forced oven

Place butternut pumpkin on a baking tray, spray with olive oil and sprinkle with cumin, coriander and generous grind of seas salt and freshly ground black pepper

Cook for 45 minutes, or until pumpkin is browning and easily pierced with a sharp knife.

Remove from the oven and lightly drizzle with maple syrup and return to the oven for a further 10 minutes, or until golden brown.

Remove from the oven and allow to cool

Combine all salad ingredients in a bowl and toss to combine.

Top warm roast pumpkin with salad, drizzle with dressing and garnish with a small amount of goat’s fetta and a few sprigs of fresh basil

Enjoy!

Mar
26

Signs that you may need to check your thyroid

Article by Kimberley Porteous

The thyroid is the master gland controlling your metabolism, which is why the symptoms of a thyroid dysfunction are so varied and can affect many areas of the body — even your brain.

When your thyroid is not working well it affects how much energy you have, including mental energy, and how your body temperature is regulated.

It can also throw your reproductive hormones out of balance, which may increase period pain, make your periods heavier, or cause irregular menstrual cycles so that your periods arrive closer together or further apart.

Signs that your thyroid may be underactive

Hypothyroidism is the state when your thyroid function has slowed down and the levels of thyroid hormones have decreased. This deficiency in hormone levels causes a number of metabolic processes across the body to slow down.

It is more common than an overactive thyroid (this is called hyperthyroidism) and affects women more than men.

Signs of hypothyroidism can include:

  • Brain fog and poor memory
  • Fatigue
  • Inability to lose weight
  • Cold intolerance, low body temperature, cold hands and feet
  • Flat mood and mood swings
  • Constipation or sluggish bowels
  • Heavy menstrual periods and/or irregular cycles
  • Hair loss and loss of the outer edges of the eyebrows
  • Swelling in the front of the throat
  • Dry skin and brittle hair
  • Puffy face
  • Muscle weakness and cramps
  • Stiff joints
  • Iron deficiency

A slow thyroid function is also implicated in miscarriages and difficulties with conception, due to the integral relationship between the thyroid and all phases of fertility from egg quality, conception and implantation, and right through to birth.

Most of the time hypothyroidism is caused by an autoimmune condition called Hashimoto’s thyroiditis, when your immune system starts attacking thyroid tissue. Thus it is important to get your thyroid antibodies checked if you suspect your thyroid is slowing down (more on this below).

Signs that your thyroid may be overactive

An overactive thyroid (hyperthyroidism) is when the thyroid gland produces too much thyroid hormone, leading to an excess in circulating levels around the body.

Signs of hyperthyroidism can include:

  • Hyperactivity or jitters
  • Increased appetite accompanied with weight loss
  • Nervousness, irritability
  • Anxiety
  • Racing heartrate
  • Increased body temperature, sweating, heat intolerance
  • Shortness of breath
  • Frequent and loose bowel motions
  • Changes to menstrual periods

Investigating your thyroid

We offer a full spectrum of thyroid testing which can help investigate changes to the function of your thyroid, the potential impact of oxidative stress and any nutritional deficiencies which affect this very nutrient-hungry gland.

It is especially important to also screen for any anti-thyroid autoimmune activity which can quietly damage your thyroid gland and affect thyroid hormone levels for years before autoimmune disease if usually diagnosed. Hashimoto’s is an autoimmune condition commonly affecting the thyroid gland, and the leading cause of slow thyroid function.

If you think your thyroid may be behind some of your symptoms, speak to a Bondi Health and Wellness naturopath who can guide you through testing options for an accurate diagnosis.

Mar
10

Postpartum

Part 3 of our 3-part Fertility Series: Postpartum

Article by Bianca Sheedy

Welcome to the third and final part of our fertility series, where we will be focusing on the postpartum period. The months after birth are a period of recovery and replenishment for both the birthing and non-birthing partner, and where issues with milk flow may arise.

Promoting healthy milk flow!

The first 3 months of the postpartum period is an important time to replenish depleted nutrients and support healing after giving birth. Nutrient requirements actually increase during breastfeeding so ensuring you have a nourishing diet and the right type of nutritional support helps to encourage healthy milk flow and establish breastfeeding.

Top tips for increasing milk flow for breastfeeding:

  • Eat a nutrient dense diet, with a wide variety of whole foods.
  • Continue taking a good quality natal multivitamin supplement throughout the breastfeeding stage
  • Increase your dose of a high-quality, breastfeeding specific probiotic to support key species of important bacteria that can be passed onto your baby. This will help to support their immune system, gut health, and potentially reduce the prevalence of eczema.
  • Make home-made lactation cookies using Bianca Sheedy’s recipe below. 


Traditions of post birth; would it benefit our modern-day new mothers?

There are many cultures around the globe who engage in traditional rituals to support maternal recovery in the postpartum period. Traditional Chinese customs practice “Sitting the month”, a sacred time where new Mothers are advised to stay home to focus on their own postpartum recovery while looking after their baby. 

In modern day society, new parents can have the pressure of entertaining family and friends who want to meet their newborn baby. New Mothers may benefit from saying ‘yes’ to help when offered, taking periods of rest, and allowing themselves to be “mothered” during this transition period. 

Our Naturopathic fertility specialist, Bianca Sheedy, recently went to a friend’s Blessingway where, rather than gifts, the new mother requested that her guests make a healthy postpartum meal that she could freeze and enjoy during the first few weeks after giving birth. Perhaps this extra quality time is the best gift we could give new parents. 


How can we support the non-birthing partner?

Welcoming a new baby into your life can be a big adjustment for parents. The recovery of new Dad’s/non birthing parents is just as important! Father’s and non-birthing parents can also experience antenatal and postnatal anxiety and depression; therefore, it is important that we find more ways to support them during this new stage of life. 

Our Naturopaths at Bondi Health and Wellness can support the non-birthing partner by providing nutrition and lifestyle advice, as well as herbal and nutritional medicine, where indicated, to help them adjust to this new stage of ife. So if you would like to book an appointment with one of our Naturopaths please click here

Mar
01

Pregnancy

Part 2 of our 3-part Fertility Series:

Pregnancy

Article by Bianca Sheedy

It is critical to eat a well-balanced diet in the months leading up to conception and throughout pregnancy, including lots of colourful fresh vegetables, fruit, wholegrains, healthy proteins, nuts and seeds. You will also need a specialised prenatal and pregnancy multivitamin and mineral which ensures you receive all the nutrients required for a healthy pregnancy.


What are the key pregnancy nutrients and why are they important?

Protein is crucial for the baby’s growth.
Food sources: Meat, fish, seafood, eggs, legumes, beans, nuts and seeds, buckwheat, quinoa and brown rice.

Folate reduces the risk of neural tube defects.
Food sources: Spinach, broccoli, cabbage, bok choi, black eyed peas, asparagus, brussel sprouts, avocado, lettuce, peas, kidney beans and peanuts.

Vitamin B12 reduces the risk of neural tube defects, intrauterine growth restriction, risk of low birth weight and miscarriage.
Food sources: Beef, chicken, lamb, mushrooms, almonds, eggs, quinoa and salmon.

Choline reduces the risk of neural tube defects and improves the baby’s cognitive outcomes.
Food sources: Meat, fish, dairy and eggs.

Iron deficiency is linked to miscarriage, preterm birth, low birth weight and reduced placental development.
Food sources: Red meat, pork, chicken, lamb, oysters, white beans, dark chocolate, lentils, spinach, firm tofu, kidney beans, sardines, chickpeas, canned tomatoes, potatoes and cashews.

Omega 3 fatty acids (particularly DHA) are important for fetal development and brain health.
Food sources: Oily fish- salmon, sardines, mackerel and phytoplankton. 

Vitamin D deficiency is linked to pre-eclampsia, increased asthma risk, abnormal bone growth, poor embryo growth, miscarriage and preterm birth.
Food sources: Salmon, tuna, sardines, beef liver and eggs.

Zinc deficiency has been linked to preterm births and may even prolong labour times.
Food sources: Oysters, beef, crab, lobster, pork, beans, chicken, cashews, chickpeas, oats, almonds and peas.

Iodine helps to support thyroid health during pregnancy, support fetal development and reduces the risk of post-natal thyroiditis.
Food sources: Seaweed, cod, fish, prawns, eggs and prunes.

Calcium is important for forming healthy bones and teeth for your baby during pregnancy.
Food sources: Milk, cheese, yoghurt, firm tofu, broccoli, kale, bok-choy, almonds and brazil nuts.

How can our Naturopathic Fertility Specialists help?

Our Naturopathic fertility specialists at Bondi Health and Wellness can support your hormone health, coach you to achieve optimal timing for conception, assess your nutritional status, test for deficiencies, provide specific pregnancy nutrition advice and prescribe any necessary supplements.

To read Part 1 of our Fertility Series, Preconception, follow this link.

Book an appointment with one of our Naturopaths to learn more about how to support a healthy pregnancy!

Mar
01

Tania’s Super Greens Salad

I absolutely love this salad, it’s one of my favourites. It’s packed with fresh flavours and loaded with antioxidants. It’s complemented perfectly by the Super Greens dressing which  adds fresh burst of flavour.

Ingredients

  • 2 fennel bulbs, trimmed and cut into wedges
  • Olive oil
  • Sea salt and pepper
  • ¼ of a cup of pumpkin seeds
  • ¼ of a cup of sunflower seeds
  • ¼ of a cup of pistachios
  • 200g green beans, ends trimmed
  • 150g of snow peas, ends trimmed
  • 150g peas (fresh or frozen)
  • 2 spring onions, finely sliced
  • 100 gm baby spinach leaves
  • 1 large avocado cut into cubes
  • ¼ of a bunch of flat leaf parsley, leaves picked and washed
  • ¼ of a bunch of basil, leaves picked and washed

For the Super Greens Dressing:

  • 1 cup of basil leaves
  • 1 cup of copped flat leaf parsley leaves and stalks
  • 1 cup of coriander leaves and stalks
  • ½ cup of chopped chives
  • 2 tablespoons of fresh turmeric, grated
  • 1 cup of olive oil
  • 2 generous tablespoons of wholegrain mustard
  • 2 tablespoons of white wine vinegar
  • Sea salt and freshly ground black pepper to season
  • Lemon wedges and sesame seeds to serve 

Method

  1. Preheat oven to 180 degrees. Line a tray with baking paper, place fennel wedges on the tray, drizzle with olive oil and season with salt and pepper
  2. Roast for 15 minutes or until fennel is tender and outer leaves are golden
  3. Remove from the oven and allow to cool
  4. Blanch the green beans and snow peas by pouring boiling water over them and allowing them to stand for 3 minutes. Then drain and run under cold water to stop the cooking process. Drain well and set aside to cool 
  5. Cook peas until just tender, drain well and set aside to cool
  6. Assemble fennel, spinach, beans, snow peas, peas, pistachios, sunflower seeds, pumpkin seeds, avocado, spring onions, basil and parsley leaves into a large bowl and add the Super Greens dressing, toss gently until all ingredients are well mixed. 
  7. Serve on a platter, sprinkle with sesame seeds and add a wedge of lemon

Enjoy!

Feb
15

Preconception Care

Part 1 of our 3-part Fertility Series: Preconception

Article by Bianca Sheedy

Are you planning for a 2022 pregnancy?

Preconception care plays an important role when preparing for a healthy pregnancy for both mother and baby. Preconception care is also vital for improving your chances of becoming pregnant! It’s important to remember that it takes two to tango to conceive a baby. Therefore, preconception care must also involve the male partner!

Why is the first thousand days so important?

The first thousand days refers to the period between conception until the age of two years, where optimal nutrition along with other factors influence your child’s development, growth and wellbeing. Preconception care for three months prior to starting to try for a baby provides you with all the nutritional foundations to support optimal fertility and healthy eggs and sperm to ensure a healthy baby.

Top tips for female preconception care:

  • Understand your menstrual cycle 
  • Ensure you are eating a nutrient dense diet
  • Exercise regularly 
  • Maintain a healthy weight
  • Minimise/avoid coffee
  • Manage stress 
  • Ensure you are up to date with pap smear/breast checks
  • Screen your nutrient status
  • Speak to your Naturopath for prenatal supplementation


Male sperm decline – why is this a worldwide issue?

Alarming new research has shown that Western men’s fertility has declined by more than 50% in the last 40 years, with this steep decline showing no signs of slowing. A large meta-analysis drew data from more than 185 studies, which included information from 43,000 men in North America, Europe, Australia, and New Zealand. Researchers have associated this decline with environmental and lifestyle factors, such as prenatal chemical exposure, adult pesticide exposure, smoking, stress, and obesity. The study also found that a low sperm count predicts a man’s morbidity and mortality, acting as a sensitive measure of overall health. These findings have wider implications for public health than fertility alone. They highlight the need, not only for preconception care, but for men to focus on ongoing preventive health care. Protecting men’s fertility should begin early in life, and reducing exposure to chemicals and pesticides is a good place to start. 


Tips for improving male fertility:

  • Thoroughly washing fruit and vegetables or eat organic 
  • Ensure a nutrient-rich diet
  • Engage in preconception care at least three months prior to starting a family

What is involved in a consultation with one of our Naturopath fertility experts:

  • Full clinical history to assess any factors that may be an obstacle to conceiving
  • Assessment of fertility and current health status
  • Blood test referral
  • Education and individualised advice around timing intercourse
  • Dietary assessment and advice
  • Prescription for any necessary prenatal supplements such as folate, choline, iodine, selenium, EPA/DHA, iron and herbal medicines
  • Lifestyle assessment and advice

Book an appointment with one of our Naturopaths to learn more about the importance of preconception care.

Oct
23

Tania’s Best Ever Broccoli Salad

This is one of my all-time favourite recipes and a real crowd pleaser. It’s tasty, filling, crunchy and super healthy! It was originally inspired by Love & Lemons website, which I recommend, but I have added my own creamy vegan mayonnaise dressing, radishes, sunflower kernels and fresh pomegranate seeds. It’s a meal in itself and never lasts long at a BBQ.

Ingredients

  • 3 Large heads of fresh broccoli
  • 1 small red onion, halved and finely sliced
  • 6 red radishes, halved and finely sliced
  • Half a cup of tamari almonds, chopped
  • Quarter of a cup of pumpkin seeds chopped
  • Quarter of a cup of sunflower kernels
  • Seeds of a ripe pomegranate if you can get it or a quarter of a cup of dried currants if you can’t

Dressing

  • A 300g packet of silken tofu
  • Quarter of a cup of apple cider vinegar
  • One to two heaped tablespoons of Dijon mustard
  • Salt and pepper to taste

Method

  1. Wash the broccoli well in cold running water. Chop the head into bite sized florets, peel and trim the stalk and chop into similar sized pieces
  2. Boil a large pot of salted water and blanche the broccoli for 3 minutes before rinsing under cold water to stop the cooking process. You want your broccoli to be easy to eat but still retain some of its freshness, it needs to be al dente, so avoid cooking it through.
  3. Spin in a salad spinner to remove excess water
  4. Put into a large bowl, add, red onions, radishes, nuts and seeds and either pomegranate seeds or currents
  5. Put the silken tofu, apple cider vinegar and Dijon mustard to a bowl and blend with a stick blender until you get a think and creamy texture. You might like to add more apple cider vinegar or mustard, depending on your taste. Season well
  6. Add the dressing to the salad ingredients and mix well
  7. Enjoy!!
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